11 Lifestyle Shifts That Can Calm Your Body's Inflammatory Response

9. Seek Sunlight & Support Vitamin D (Bonus)

Sunshine doesn’t just lift the spirits—it also plays an important role in helping your body regulate inflammation levels through vitamin D production. Experts recommend getting safe, regular sunlight whenever possible, typically 10–20 minutes a day, depending on the season and skin type. When the sun isn’t available, vitamin D-rich foods (like salmon, eggs, or fortified cereals) and, if appropriate, supplements can fill in the gaps. Although vitamin D’s relationship with inflammation is still being explored, current research supports its importance for immune balance. If you’re curious about your vitamin D status or need ideas for getting more (without burning!), your doctor or a trusted health advisor can provide guidance. Remember, seeking a little sunlight each day is as much about mood as it is about physical health—and gentle, enjoyable exposure is the ultimate goal.

10. Limit Ultra-Processed and Sugary Foods (Bonus)

Processed snacks and sugary treats have a way of sneaking into even the healthiest routines. While there’s room for pleasure and flexibility in any nourishing plan, research makes clear that ultra-processed foods and excess added sugar ramp up inflammation through gut disruption and immune dysregulation. The empowering approach isn’t to aim for perfection, but to become a little more aware of what’s showing up on your plate (and in your pantry). Reading labels, keeping an eye out for ingredients you can’t pronounce, or setting aside a few meals per week for whole, home-prepared foods are realistic starting points. Progress here may feel slow, but each swap and little bit of awareness compounds over time—giving your body space to heal and thrive.